Tabata is one of the most effective High Intensity Interval Training (HIIT) methods out there. It is a great way to get fighting fit and compliments the aspects of fitness you need within most sports. The traditional Tabata format requires 20 seconds of flat out, heart pumping, 100% effort in a given exercise followed by 10 seconds of rest, this 30 second set is repeated 8 times before you take 1 minutes rest and move on to the next exercise.